Burpees – how to do it right
Squat, hands down, jump back to a plank, jump in and up.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Squat down, hands shoulder-width in front of your feet.
- Jump back to a plank – body straight, hips don’t sag.
- Feet to your hands, jump up, land softly on bent knees.
- Quieter: step back one leg at a time, no jump.
How long?
In BLOX: 30 seconds on, 10 seconds rest, three rounds.
If something niggles
Kids asleep or neighbours below? Knee niggling? Don’t fancy the floor? Then do Step-back burpees instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Full-body HIIT. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Side hopsJump sideways over a line on both feet, land softlySide lungesBig step to the side, soft knees, come backButt kicksHeels towards your bum, knees point downSkatersLeap sideways onto one leg, the other crosses behindStep-back burpeesHands down, step back to a plank one leg at a time, step in and stand upFast feetSlight squat, quick little steps on the balls of your feet